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Fresh rosemary Calories
Antioxidant, aromatic herb, vitamin C, vitamin K, low calorie
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Fresh rosemary (2 g) has 3 calories. That works out to 131 calories per 100 g. It contains 0.4 g of carbs, 0.1 g of protein, 0.1 g of fat and 0.3 g of fiber. Its 6.1 µg of Vitamin K covers 5% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Fresh rosemary Nutrition Facts
Selected: 1 tablespoon (medium) · 2 g
3
KCAL / 2G
Carbs
0.4g
· 0% DV
Protein
0.1g
· 0% DV
Fat
0.1g
· 0% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 14% · Fat 31%
Fresh rosemary nutrition facts table · 1 tablespoon (medium) (2 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 3 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.52 mg | 0% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 0.1 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Fresh rosemary?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 2 g | 3 kcal |
| 1 teaspoon (small) | 0.7 g | 1 kcal |
| 1 tablespoon (whole) | 2 g | 3 kcal |
| 1 serving (medium) | 3 g | 4 kcal |
| 1 tablespoon (chopped) | 3 g | 4 kcal |
| 1 piece (whole) | 5 g | 7 kcal |
| 1 cup (chopped) | 20 g | 26 kcal |
| 1 cup (whole) | 25 g | 33 kcal |
| 100 g | 100 g | 131 kcal |
Calculated from 131 calories per 100 g.
Frequently Asked Questions About Fresh rosemary
How do you use fresh rosemary in cooking?
Add fresh rosemary sprigs to dishes while they cook, then remove the woody stems before serving, or strip and chop the leaves. Its bold flavor works well in roasts, soups, sauces, and marinades, so start with a small amount.
How should you store fresh rosemary?
Keep fresh rosemary unwashed in the refrigerator, wrapped in a slightly damp paper towel and placed in a bag or covered container. Wash and dry it just before use, and discard sprigs that have turned slimy or developed dark, soft patches.
Can you freeze fresh rosemary?
Yes, fresh rosemary freezes well. Pat washed sprigs completely dry, then freeze them whole or strip off the leaves and store them in a freezer-safe container. Add the frozen rosemary straight to soups, sauces, or other cooked dishes.
How do you remove leaves from fresh rosemary?
Hold the tip of a fresh rosemary sprig and slide your fingers down the stem in the opposite direction of leaf growth. Chop the leaves if needed; the thicker woody stem is usually removed after cooking rather than eaten.
What foods go well with fresh rosemary?
Fresh rosemary pairs especially well with lamb, chicken, roasted potatoes, root vegetables, and olive-oil marinades. Add a whole sprig to a roasting pan for a subtler aroma, or finely chop the leaves when you want the flavor distributed throughout the dish.
Can you eat fresh rosemary raw?
Yes, fresh rosemary leaves are edible raw, but they are firm and strongly flavored. Finely chop a small amount into a salad dressing, spread, or marinade; whole sprigs and woody stems are much tougher to chew.
Should you wash fresh rosemary before using it?
Yes, rinse fresh rosemary under cool running water before using it, then pat or air-dry it thoroughly. Dry leaves are easier to chop and help prevent extra water from diluting a marinade or dressing.
How do you make rosemary tea with fresh rosemary?
To make rosemary tea, steep a washed fresh sprig or a few leaves in hot water, then remove the rosemary before drinking. Steeping longer gives a stronger flavor; rosemary tea should not be treated as a medicine or cure.
Can you use fresh rosemary instead of dried rosemary?
Yes, fresh rosemary can replace dried rosemary, but dried leaves have a more concentrated flavor. A useful starting point is one tablespoon of fresh rosemary for one teaspoon of dried; adjust to taste and to the dish.
When should you add fresh rosemary to a dish?
Add whole fresh rosemary sprigs early when you want their flavor to infuse a roast, soup, or sauce, and remove them before serving. For a brighter, more noticeable herbal taste, stir chopped leaves in near the end of cooking.
Fresh rosemary Vitamins & Minerals
Vitamins
Vitamin K
6.14µg · 5% DV
B2
0.01mg · 1% DV
Folate
2.18µg · 1% DV
Vitamin E
0.08mg · 1% DV
Minerals
Manganese
0.04mg · 2% DV
Iron
0.13mg · 1% DV
Copper
0.01mg · 1% DV
Calcium
6.34mg · 1% DV
Potassium ⭐
13mg · 0% DV
Sodium
0.52mg · 0% DV
Fresh rosemary Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh rosemary
To burn the 3 calories in 1 tablespoon (medium) (2 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fresh rosemary?
Fresh rosemary is a fragrant Mediterranean herb with firm, needle-like leaves. Its fresh sprigs can be added whole during cooking, or the leaves stripped off and chopped; its assertive, pine-like aroma means a little often goes a long way.
Across the Mediterranean and in kitchens worldwide, it is commonly paired with roast potatoes, vegetables, poultry and lamb, or stirred into marinades with olive oil. It brings plenty of flavour with few calories and provides fibre and vitamin K. For a gentler taste, add a whole sprig while cooking and remove it before serving; lemon and garlic make natural companions.
How Nutritious Is Fresh rosemary?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fresh rosemary Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh rosemary Contain Allergens?
No known major allergens
Which Diets Is Fresh rosemary Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fresh rosemary Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.